When we talk about losing weight and exercise to burn fat, cardio is the first thing that everyone thinks of. Doing cardio on a regular basis not only helps us lose weight and keep obesity and its related problems at bay, but it also facilitates a healthy lifestyle, increases our lung capacity and substantially improves our cardiovascular system.
But we talk about cardio and everybody thinks about running , when there are thousands of different activities that fulfill the same function and that can even be much more beneficial than going for a run. That is why we bring you the following 7 best cardio workouts to lose weight fast, so that you have to choose the one you like the most and adapt to your needs.
How to do cardio to lose weight
There are a number of aspects that you should keep in mind when doing cardio to lose weight. Often it is not so important the time that you dedicate to the exercise but the quality of this, with the tips that we will give you then you will be able to maximize all your work, obtaining much better results in less time.
Work with intensity peaks
One of the ways to do cardio to lose weight is to include high intensity peaks in your exercise. What does this mean? Well, if, for example, you start running, you should not do the whole race with the same rhythm. If you play with intensity peaks and breaks, you will be able to activate the metabolism much more, making it continue to burn fat even after you have left the exercise.
It is not about reaching the maximum, but increasing the load up to 70% or 80% of your maximum capacity, accelerating the pace or training in an inclined area. This is what we call HIIT training , a very effective method that in recent times is gaining many followers.
Here is a list of cardio exercises at home or in the cardio gym that are very effective! Ready?
1. Running / Treadmill:
Running outdoors or with a treadmill are very popular cardiovascular activities.
Usage tips:
Be careful to lean forward slightly when running and not standing straight, you may develop back pain fairly quickly.
In addition, this cardio training exercise really requires investing in good running shoes.
Benefits of jogging:
• Running outside does not require any particular equipment , except for good and adapted sneakers • The running will make you spend about 800 calories / hour (this will depend on your pace of course). This good expense is due in particular to the fact that you have slenderness when you run that you do not find out about the other cardio exercises at home mentioned. • Such a cardio exercise at home will strengthen your cartilage, strengthen your ligaments and prevent osteoporosis by strengthening your bones. • Obviously in terms of your health, a cardio-running training will reduce blood pressure; improve your heart system, your vision (reducing the risk of cataracts). • On a treadmill, this cardio exercise at home offers you different types of interesting programs and the BIG Advantage is that you can really manage your heart rate if you have to prepare for a performance. • Doing this cardio exercise on treadmills will be less traumatic for your tendons and joints.
Disadvantages:
• Practical side if you use a carpet. Although some mats can now fold. • You MUST ABSOLUTELY have good running sneakers to practice this cardio workout. • Unlike the elliptical trainer, it does not overwork the upper part (apart from solicitation of the abs).
2. The elliptical bike:
The elliptical trainer is one of the most effective cardio equipment for exercising. You can find it in gyms or cardio sports clubs, or get one at home.
This cardio-training device allows you to work the lower and upper limbs of your body. The pedals allow you to work your lower limbs and mobile wrists, will allow you to work your upper limbs.
• Usage tips:
When riding an elliptical trainer, step on the lowest pedal and make sure both feet are positioned on both pedals. To avoid possible accidents such as falling, keep your foot on the pedals and have a straight and fixed posture.
Know that you can change the speed of execution and resistance of the device.
Advantages of the elliptical bike:
The elliptical trainer has several advantages especially if you want to lose weight.
• First of all, it is a very nice fitness equipment and easy to handle. • The elliptical trainer will make you spend about 700-800 Calories / hour. Of course this will depend on your intensity of effort and weight. • It can be used by beginners, but also by people already experienced (because the difficulties are adjustable: possibility of adjustment of the brake). • It is not dangerous for joints and shocks are very rare. It is also a very good practice if you have osteoarthritis. • It allows to work 80% of the muscles of our body such as the thighs, gluts, calves, heart, arms, shoulders, abdominals and back. Of course, on some muscles like the pecs, the solicitation is weak. • By having almost all the muscles in your body work, the elliptical trainer helps you to burn calories and also minimizes cardiovascular disease. • Thanks to its on-board computer, this cardio exercise at home can only be fun and motivating.
Disadvantages:
• Its price is a bit high if you are looking for quality. • Exercise can become monotonous, but it can be solved by punctuating your exercises with music. • Finally, the elliptical bike needs space if you want a bike at home. • If you abuse exercise, it can cause lower back pain.
So if you need to tone your whole body with cardio from home, it’s a good alternative!
3. The Rower:
The rower is another effective cardio device to lose weight and burn fat. Like the elliptical trainer, the rower also works 80% of the muscle groups in your body.
With the rower, you have a pretty complete training.
• Usage tips:
If you are using the rower for the first time, ask your coach or coach for a demonstration. Stand with your back straight and avoid leaning too far forward when you bring your wrists back after the draw.
To begin, push on the legs and then pull with your arms until your shoulder blades are tight.
The advantages of the rower:
• The rower is an ideal tool to lose weight and get in shape by burning calories. This cardio exercise allows expenditure between 500 and 700 Calories / hour according to your rhythm. • It activates almost every muscle in your body such as the shoulders, arms, back, chest, abdominals, thighs, calves, front and back of the legs and finally your heart. • He requires a lot of muscle group. Almost as much as the elliptical bike. • Like the elliptical trainer, the rower reduces the risk of cardiovascular disease. • No worries for your joints with the rower.
4. The Stepper:
The stepper allows you to work especially the lower limbs of your body such as glutes and quads.
• Usage tips:
As for other devices, having a straight posture is always a requirement in the use of the device. Also make sure your feet are flat on the pedals. It is smarter to begin the exercise gradually and to go slowly to avoid the risk of accident. When you feel that training becomes easier, you can increase the level of your exercise.
Advantages of the stepper:
• The stepper inclines especially in the work of the lower limbs and it helps to tone and strengthen your glutes. The stepper makes the following muscles work: the glutes, the ischion-jambs, the quadriceps, the calves and the heart. • Since the stepper has a smaller size (the mini stepper), it does not require much space for its use. Very convenient! • Despite the small stepper movement, which is other than climbing stairs, it will still make you spend more or less 500 calories per hour of practice. • Very interesting to practice a cardio exercise at home in front of your TV for example.
Disadvantages of the stepper:
• Hard enough to keep up the pace when first used. • Do not develop your stamina tremendously.
5. The stationary bike
The stationary bike is also a home-made cardio exercise that will allow you to lose fat tissue lose weight. Unlike the elliptical, the static bike is in a sitting position; there is also a semi-recumbent model with a backrest.
• Usage tips:
Before using this cardio equipment, consult a doctor especially if you have had knee problems. This advice is also meant for those who have not practiced cardio for a long time. The knee is the most affected joint when cycling.
Before starting your cardio exercise with a bike, take 3 to 5 minutes to warm up. During these few minutes, pedal slowly then increase more and more your speed. Similarly, at the end of your cardio session, repeat for 3 to 5 minutes and pedal slowly; this is to avoid possible muscle soreness after your workout.
Benefits of the stationary bike:
• The use of the static bike requires no learning; it is made for all categories of people who want to stay in shape. • This type of bike contains different resistance and level programs allowing you to increase your endurance work and / or your muscle work, well complete. • Cycling allows a calorie expenditure of about 400 to 500 calories. • Among other cardiovascular equipment, the exercise bike is the cheapest on the market. • The device by adoption of households. Indeed, there are small bike that adapts perfectly to the apartments and ideal for your cardio and fat in front of your TV.
Disadvantages of the device:
• By staying in a seated position for a long time, static cycling can cause lower back pain. If you have this problem, opt for the semi-recumbent model. • Cycling can cause tendinitis problems in the knees. A bad position of your feet, inappropriate shoes, a saddle too high and here you are with an injury after a few weeks. Plan! • Notice: Personally I do not like cycling, but it’s really personal. It is more preferable for you to choose a movement that solicits your entire body and its caloric expenditure is average. • However, do not deny that cycling is a very good cardiovascular exercise that will help you develop your stamina.
• By staying in a seated position for a long time, static cycling can cause lower back pain. If you have this problem, opt for the semi-recumbent model. • Cycling can cause tendinitis problems in the knees. A bad position of your feet, inappropriate shoes, a saddle too high and here you are with an injury after a few weeks. Plan! • Notice: Personally I do not like cycling, but it’s really personal. It is more preferable for you to choose a movement that solicits your entire body and its caloric expenditure is average. • However, do not deny that cycling is a very good cardiovascular exercise that will help you develop your stamina.
6. Swing:
This cardiovascular exercise is another of the most common. And it is perfect for working the muscles of the gluteus and quadriceps. It also increases your pulsations to the maximum.
It consists in taking a weight with one or two hands at the height of our shoulders and in passing it under the legs (which should be slightly separated). The movements must be constant and keeping the back as straight as possible at all times.
It is a complicated movement to perform at the beginning, since it is not a habitual movement to which our body is accustomed, but it is certainly one of the most effective.
7. Sprint
Once our muscles are warmed you can propose to do a sprint of 15 seconds with 45 seconds of rest. An exercise that you can perform between five or ten rounds, a minute per interval.
This is one of the most effective exercises to burn body fat. And is that several studies have confirmed that the intervals in the race are much more effective to get burn fat at a steady rate and faster.
As you become more expert in this exercise you can increase your sprint at intervals of 30 seconds of smooth trot, with 20 seconds of running, 10 seconds of sprint … And of course then do not forget your rest!
How to do your cardio training program?
If you do not know what to do and which cardio exercise at home or cardio program in the room to choose, it’s very simple!
• As a first step, think about which of these 7 cardio exercises you prefer. • If you are a beginner, practice endurance sessions at the start. That is to say, you maintain a light rhythm for 10 minutes to 30 minutes! Everyone can do it. My mother started running, she was doing 10 minutes of very light jogging • If you already have a good physical condition or if you increase your stamina, more you can get closer to a HIIT activity on the various cardiovascular exercises proposed in the article.
Obesity has become a growing challenge for most people in recent years. The burden is even heavier for teenagers who often have to cope with the teasing, bullying and emotional torture from their peers. It can lead to low self-esteem, anxiety, and depression. In a desperate attempt to deal with the problem, most teenagers may fall prey to fad diet tips, over-hyped pills that never work and unhealthy weight loss strategies such as self-starvation. Luckily, this article outlines 8 healthy tips on how to lose weight fast for teens.
1.Drink a lot of water
Water makes up 50 to 60% of our bodies. Apart from helping you deal with weight loss, drinking lots of water can also help boost your immune system, keep your skin healthy and improve your metabolism. Avoid drinks such as sodas and processed juices since they add a lot of calories into your system. If you don’t like the taste of plain water, you can try fruit and vegetable juices. However, such drinks are usually devoid of fiber and should not be used as a substitute for eating whole vegetables and fruits.
2. Get plenty of sleep
Teenage life can be quite fun and adventurous. But with so many parties and events that often extend overnight, teenagers tend to compromise on a good night sleep, which should be at least 8 hours a night. If you ever want to lose weight, getting enough good sleep is not an option but an absolute necessity. Sleep deprivation can lead to stress and weight gain. Find an appropriate sleeping schedule and stick to it. Also, avoid sleeping with the TV on since the light will disrupt your sleeping pattern.
3. Differentiate between hunger and boredom
Eating gives us a lot of pleasure, and teenagers tend to overeat when they’re feeling stressed, lonely or bored. Stress eating is a sure way to gain excess weight. If you’re not sure whether you’re genuinely hungry, take a glass of ice cold water when the cravings kick in. They should disappear within 30 minutes if you weren’t really hungry. You can also try chewing sugar-free gum to dull the cravings.
4. Cut down on carbs
Excess carbohydrates are converted into fat and stored in the body. If you want to lose weight fast, you may want to cut down on the amount of carbs intake. However, you shouldn’t make the mistake of eliminating carbohydrates from your diet completely. Your body still requires enough energy to perform daily functions. Lack of enough carbs may lead to fatigue and slow brain function.
5. Keep off junk and processed foods
Unhealthy eating is one of the greatest hindrances to teenage weight loss. Eating french fries, pizzas, cakes, burgers and other foods rich in fats and saturated sugars is counterproductive if you want to lose weight fast. Such foods also contain high levels of cholesterol. Apart from obesity, eating fast foods can expose you to risks of heart disease.
If you have to eat snacks, opt for healthy options instead. You can make eating vegetables tasty and interesting by adding peanut butter or hummus. Other options may include popcorn without the added butter or salt and Greek yogurt (you can drink it plain or add berries or honey).
6. Exercise regularly
Sedentary lifestyles have immensely contributed to obesity in teenagers. People will choose to drive instead of walking or cycling even over short distances. They will pick the elevator over a short flight of stairs any day. The surest tip on how to lose weight fast for teens is exercise. Exercise or any form or physical activity is important for mind and body fitness. If you don’t fancy going to the gym, you can try simple home exercises such as dips, squats, and crunches.
You can also exercise while still having fun by engaging in sports and hobbies. Because of their competitive nature, sports enable us to endure more than we would normally do. Some fun sporting activities may include downhill skiing, soccer, and basketball. You can also try other fun activities such as swimming, yoga and even dancing.
7. Avoid fad diets
If you want to lose weight fast, it is easier to get carried away by the wave of fad diets. However, they are not a good idea if you’re hoping to lose weight in the long term. The adolescent phase is a very integral stage in your body growth; you need all the necessary nutrients to stay healthy. Most of these fad diets are nutritionally deficient and can pose a lot of health risks. Although you may lose weight on the short term, you will gain most of it back after the diet.
8. Healthy dieting
Unfortunately, the first thing that comes to mind when most teenagers hear the word dieting is starvation. But it is by no means a healthy way of losing weight. You should focus on consuming a balanced diet and eating smaller portions instead. Eating food rich in fiber and protein will help keep hunger at bay and cut back on calorie consumption.
Fruits and vegetable are also an excellent source for vitamins and essential minerals. Always go for whole grains and avoid fatty meals. Plant-based foods are always a good option since they are unlikely to make you gain weight. These include rice, sweet potatoes, legumes, beans, oatmeal, fruits, and vegetables.
In summary
Excess weight gain is a growing problem among teenagers. It can lead to a host of issues such as lack of self-confidence and depression. Teenagers often fall victim to scam products and tricks that promise the world but actually deliver nothing. Some of these tips are often counterproductive. However, there is a solution for teenagers interested in losing weight the healthy way.
The tips mentioned above provide healthy advice on how to lose weight fast for teens. But there are many reasons that can contribute to weight gain among teenagers including genes, body type, level of activity, medical history, etc. It is important to seek advice from a doctor first before you can commit to any weight loss plan or diet.
Golden Milk is a mixed drink whose main ingredient is turmeric. This spice is known in particular for its health-promoting properties. The turmeric in this drink possesses great fat burning properties and will increase your metabolism ; At the same time, these characteristics are enhanced by other ingredients such as warm spices: cinnamon and ginger. So in addition to losing weight, giving you energy, they will also keep you relaxed and without stress.
Benefits and how to prepare it
Golden milk has turmeric as an active ingredient, which is rich in nutrients and health properties . This spice comes from the root of a plant of the ginger family and others. It can be considered a superfood, but this is not new because in India it is an ingredient that has been used for thousands of years. In fact, turmeric is what gives curry that special color.
Turmeric contains curcumin, polyphelones that act in more than 150 therapeutic activities , in addition to its antioxidant, anti-inflammatory and anticancer properties. The effects of curcumin are similar to those of cortisone , but the advantage is that it does not produce adverse or secondary reactions.
It is also considered as a natural antibiotic, able to prevent infections, improve circulation and fluidify mucus, so it is recommended especially for people suffering from constant colds, colds or weakness, among others. Turmeric helps in:
Metabolic problems. Turmeric stimulates the metabolism and acts as an appetite suppressant. In addition, the bile is activated and thus also improves the fat burning in the body.
Anyone who regularly incorporates turmeric into their diet will thus lower high blood pressure and lipid levels in the blood.
So you can lose weight with golden milk. Because in addition to the diet-friendly turmeric there are other ingredients, such as ginger, cinnamon, coconut oil and black pepper, that get your metabolism going. In addition, the golden milk has only about 100 calories. Of course, you should eat with a high vegetable and fruit content (preferably as much as possible raw) and integrate daily exercise in your everyday life. This is certainly not new to you. However, the golden milk can help you to lose weight.
This drink can help combat problems and ailments associated with arthritis and osteoarthritis, among other joint and muscle pain. It can also act as an analgesic, to lessen headaches and other ailments caused by stress.
The consumption of golden milk can also reverse the onset of Alzheimer’s disease as symptoms develop. It could also help prevent the cognitive decline that is associated with old age.
Other important benefits to take into account
• It has antioxidant, antiseptic and analgesic benefits. • Strengthens the immune system and helps prevent diseases. • It acts as a natural anticancer. • It helps control cholesterol levels and prevents problems of arterial obstruction. • It is good for digestive health. • Acts as a purifying and detoxifying liver. • It helps regulate metabolism and contributes to weight loss. • It is good for reducing high blood pressure. • Ideal for brain health and good memory. • It acts positively on different skin problems. • Help with neurological disorders. • Reduces triglycerides .
This recipe also includes the benefits of pepper, which has an active ingredient called piperine , which facilitates the absorption of the rest of the active ingredients contained in the recipe, especially curcumin from turmeric.
Golden milk is also consumed as a beauty tonic, as it is relaxing, invigorating and helps prevent premature aging. It is recommended especially for hair health, as it helps prevent hair loss, fights dandruff and irritations on the scalp.
On the other hand, you can also consume it before going to sleep, since it helps to get a good night’s sleep.
From activating the metabolism to strengthening the defenses. In fact, golden milk is considered one of the healthiest drinks because it provides numerous arguments to be included in a healthy and balanced diet, although it is true that its taste can be slightly spicy. What are the benefits of drinking a glass of golden milk?
• It helps strengthen the immune system (low defenses make us more vulnerable to certain diseases). • It helps to keep cholesterol levels balanced. • Regulates triglyceride levels . • It favors the digestion. • It regulates metabolism and promotes weight loss. • It has a detoxifying and purifying effect of the liver. • It helps regulate high blood pressure. • Strengthens memory. • It calms the cough and relieves the catarrhal symptoms.
How to prepare it
We can prepare the golden milk at home by following a simple recipe. First you have to prepare the turmeric paste. To do this, add half a cup of turmeric powder and half a teaspoon of black pepper in boiling water. Mix well until you get a fine paste. Once ready, we reserve it. In a cup of vegetable milk (soy, rice milk …) add a tablespoon of the pasta and let it boil for a couple of minutes. After this time, remove from heat and let stand a few minutes before drinking. To sweeten its flavor a bit, we can add a splash of honey.
To prepare the golden milk we will take into account two simple steps, which will result in this healthy drink with multiple benefits for health.
Put all the ingredients to heat in a small bowl to cook and stir well so that they are fully integrated. It should be done over medium heat , so it is necessary to stir frequently until obtaining a thick paste. Then let the mixture cool, pour it into a jar and store it in the refrigerator.
Step 2. Prepare the golden milk
Ingredients
• Almond milk (250 ml). We can also prepare it with hemp milk or coconut milk. You can use cow’s milk, but only if you are not lactose intolerant. • Coconut oil (5 ml). • ¼ teaspoon or more of turmeric paste (1.25 g). • Honey.
Instructions
Put all the ingredients, except honey, in a cooking pot. Heat to medium heat and constantly stir the mixture so that all the ingredients are well integrated before it starts to boil. When ready, add honey to taste and drink.
Golden milk must be taken freshly made and hot, so that it is much more comforting. Personally, I think you feel great at mid-afternoon or before going to sleep, especially on a cold night. You can adjust the level of sweetness to taste and also the amount of spices.
You can drink this drink two or three times a day and you will notice all the benefits it can give you. You may also find it for sale already made, but here we leave the recipe to make this special drink yourself and thus be able to have it whenever you want. Now you just have to get the ingredients and start.
12 YOGA POSITIONS TO LOSE WEIGHT FAST AND TONE UP YOUR BODY
If you do not want to spend your life dreaming about losing your belly , losing your legs and burning fat , you should try some infallible yoga postures to lose weight.
This discipline that everyone associates with peace of mind, also manages to make us lose gut, eliminate extra kilos and reduce measures. It’s all about practicing correctly and planning with a good exercise routine.
Of course it can also be combined with a balanced diet, so that the change is faster and healthier. Surely you will ask how long you could see results and the truth is that in a week it would be possible, if you fulfill everything at face value.
Know the benefits of yoga to lose weight
There are different positions that are adopted when practicing yoga and that become perfect exercises to lose weight. Contrary to what we often do in the gym, which we jump and jump, doing cardio and effort in the machines or aerobics, yoga suggests passive and calm exercises .
Just for that reason, stress is released and a state of peace is reached that is much safer for the muscles and joints. Those typical impacts on the knees and tears from lifting a lot of weight do not occur with this practice.
Even to flip, get to that calm that makes you lose abdominal fat and tone the body, also calms the anxiety. If there is no anxiety, there are no pecking. If there are no pecking, there are no extra kilos. Do you see that yoga is cool?
The 12 best yoga postures to lose weight
Most of these positions are called “Asanas” and these are stretches that stimulate muscles, circulation and breathing. Although you doubt it, more than one of these poses can put you to sweat and reduce the abdomen and that small overweight that you bring over. Especially if you manage to keep them at least for 15 to 20 seconds, which is recommended. Later you could take them to a minute.
The great advantage is that these positions can be done with or without your instructor in class. If you learn them well, you can practice them quietly at home and they will be equally effective. Oh! … and free, huh?
If you are a beginner and do not have an instructor, it is not a bad idea to opt for some of those videos with slimming yoga routines. Many also include some Pilates exercises , which can also help you.
But if this does not need you, because you already have some notions of the discipline, you can guide yourself with an exercise table that includes the basic positions and follow that routine daily.
To not lose more time, here we leave you these excellent yoga positions to lose weight at home. Test them and then tell us how you went with them, okay?
1.Phalakasana (Also known as Plank or table)
It is one of the best asanas to lose weight. Strengthens the trunk completely, abdominal pectorals, even the muscles of the back. But exactly where it feels most the impact is on the gut. After a few seconds of keeping it you will notice its effect. There are variations of this same position and the intensity of the exercise depends on them.
To achieve this, you have to stretch your body upside down and extend your arms in a perpendicular position with your hands on the ground. It is thus necessary to detach the body of the floor with the feet on tip and maintain the position as much as possible.
2.The Warrior II (Virabhadrasana B)
One of the most beautiful and invigorating positions of yoga is that of the Warrior II or Virabhadrasana II. It helps to tone the arms and legs, especially the shoulders, forearms, thighs and calves.
One knee should be flexed, as much as possible, until the thigh is placed almost parallel to the ground. The other leg should be stretched back. The arms extend one towards the front and one towards the back, both parallel to the legs on each side. Breathe deeply and calmly to perfect this pose. Do not forget to alternate legs and arms. It must be so for all positions.
3.Guerrero III (Virabhadrasana C)
It is also known as Virabhadrasana III and is perfect not only to lose weight but also to tone various parts of the body. If you are looking for a firm butt, hard legs, strong arms and back, this is the ideal position.
Standing alone on one leg, the other rises perpendicularly to the back and the arms extend forward aligned with the head and the raised leg. Once again, the longer the position is held, the better. Even to strengthen its effectiveness, it is a good idea to contract the muscles of the tummy, legs and buttocks. So there will be more balance.
4.The Triangle (Trikonasana)
It does not represent enormous difficulties nor is it necessary that you fight to keep your balance but how it helps to reduce the gut! Standing, with widely spread legs, one of the feet is touched with the hand on the same side and the other is extended upwards, turning in that same direction the torso and the head.
That contortion compresses the muscles of the abdomen and that helps in several things. First to tone the muscles of the belly and second to favorably stimulate the digestive process.
5. The Upside Down Dog (Adho Mukha Svanasana)
It is a total stretch. Arms, legs, back, hips, all parts of the body are involved and therefore can be toned more effectively with this pose. It is achieved by standing with the feet on the floor, both legs separated and both hands on the floor with the head down and hips raised.
6. Candle Pose (Sarvangasana)
This pose, which is done by standing on the shoulders, puts the body completely inverted. Being this way, in addition to the exercise that it represents for the body, it is possible that the organs can be balanced and stimulated.
Sarvangasana promotes digestion and helps the thyroid gland to function better. The metabolism is stimulated and also the respiratory system. The benefits of this position reach an improvement in sleep and reduce insomnia. Of course, it is our responsibility to help you lose weight.
7.The Bridge (Setu Bandha Sarvangasana)
Several areas of the body are stimulated by making the posture of the bridge. That includes legs, glutes, abdomen, shoulders, arms and neck. The pressure on the neck activates the thyroid and therefore the metabolism and digestion, so that what you eat is well taken advantage of. That means losing gut and burning fat faster.
8. The Girada Chair (Parivrtta Utkatasana)
All the postures that twist the torso, including this one of the rotated chair help to improve the digestion and to stimulate the organs involved in it. The position of the legs almost by way of sitting, exercises the abdomen, back, thighs, calves and glutes.
The lymphatic system is also activated and, all this combined, is a perfect exercise to lose weight.
9. Pose of the Arch (Dhanurasana)
That belly that bothers you so much, is reduced very quickly practicing frequently the posture of the bow. In English it is known as the tie pose. To do it you have to place the abdomen on the floor and lift the legs and arms back. With your hands you take your ankles and hold the position, as much as possible.
With this you can strengthen your chest and back and it is also an excellent massage for the organs of the digestive system. It is clear that this favors reducing fat and weight, more quickly.
10. Greetings to the Sun (Surya Namaskara)
Although it may seem like a very simple posture, this is an ideal exercise for various parts of the body. The back, arms and buttocks are activated by doing this pose, which also stimulates the digestive tract. A correct metabolism helps reduce the anxiety to eat and favors the weight loss that is what you are looking for. Among the benefits of this Yoga posture composed of 12 steps are the loss of weight, facilitate the expulsion of toxins from the body and also helps maintain a healthy skin.
• Starting by making a salute to the sun, we stretch our arms and legs, bending our backs back, and then move on to the Padahastasana posture. • We support one knee on the floor with the leg stretched while resting the weight of the body on the other leg flexed. • We stretch both legs and make the full weight of the body rest on the arms outstretched and on the tip of the feet. • From this step we flex both arms and legs and support the forehead on the floor or the yoga mat. • We return to the previous position but this time supporting the legs on the ground and arching the back. • From here we support the palm of the feet and the hands forming a triangle. • We return to rest one knee on the floor and perform the first 4 steps in reverse.
The sun salutation must be done several times at the beginning of the day to provide all the necessary health benefits.
For this position it is enough to lie on the floor and lift the torso using both hands.
Of course there are many more yoga postures to lose weight. These that we have shown you, are the most effective and specific for the purpose of reducing measures and burn fat. But you can, if you are beginners, add more as you progress and change your table of exercises.
The important thing is always to combine the training routine with balanced diets, sleep well and lead a stress-free life. Always seek to relax at the end of each day. So you will see that the calm and peace of mind, coupled with low impact exercises and healthy meals, will allow you to achieve your goals in a short time.
11. Camel posture (Ushtrasana)
On your knees, bring your trunk back and touch your ankles with your hands. Inhale at the beginning of the exercise and exhale when maintaining the posture. It is perfect to tone and stretch both the abdomen and legs. Hold for 60 seconds.
* Precautions: for people with low back problems or high blood pressure, this exercise is not recommended.
12. Mountain posture (Tadasana)
The posture of the mountain is perfect to activate circulation and warm the body before the most intense yoga session.
Stand with your back straight, your chest forward and your feet slightly apart, inhale and raise your arms in a cross with your palms facing up above your head. Hold the posture for 20-30 seconds and exhale.
Some recommendations
As you can see, the yoga poses for weight loss that we propose are very simple, but there are some recommendations that you should take into account:
• Breathing: to achieve good oxygenation of the muscle and detoxify, as well as improve concentration, breathing is coordinated with movement. When you start inhale and keep exhaling. With time you will get used to it. • Repetitions: we recommend repeating each posture 10 times and not forcing the posture if you feel pain. • Transitions and smooth movements: in yoga, transitions and movements are smooth, it is better to do the exercises well and feel the body’s reactions. Beware of making sudden movements. • Alignment of the back: something essential in yoga is to maintain a good alignment of the spine. The back should always be straight, and not curved. • Scope: If you do not complete the exercise, keep your reach as far as you can. As you practice, you will notice how you take your body to positions you have never thought about, which is very rewarding.
As you can see the slimming yoga poses are very easy and will not take you long. Although at first you may not perform the asses perfectly, with time and practice you will be able to master these yoga postures to lose weight.
Back pain can be due to a variety of sources, but whatever the case, it can definitely be said that it is something that you would not like to have in your life. Back pain truly diminishes the quality of day to day life, so you should be happy that there is something that you can do in your own home that can help alleviate or even remove back pain from your life.
Here is our guide on how to do a 10 min beginner yoga for back pain.
What You Will Need
All you will need for this 10 min beginner yoga for back pain is a yoga mat placed on a hard flat surface as well as comfortable clothes that do not restrict movement. It would also be good to have a calming ambience, so light some candles and play some soothing music in the background if you like.
The Poses
These poses are designed to lengthen, loosen, and strengthen the muscles as well as those around it. Simply follow the poses described below for ten minutes and you will feel relief at the end of the session. You can do all five poses listed for two minutes each, four poses for two and a half minutes each, or in any other combination that you want, although it is recommended that you do at least three. It is also important to do relaxed and consistent breathing during the entire ten minutes, so that is something that you have to watch out for.
Safety First
Before beginning with the 10 min beginner yoga for back pain, here are some safety precautions as well. Ask your doctor first if these routines are safe for you, especially if you have issues like a herniated disc or if you are pregnant. In addition, stop immediately if you feel any pain from doing these poses. While some discomfort may be felt initially, pain that is intense in nature should not be taken lightly.
The Sphinx
Lay flat on the ground and place your elbows on the floor. Your hand, elbow, and shoulder should be at a right angle. Keep your feet together or at most about six inches apart while doing this pose. Do this for 2-3 minutes at a time, or for as long as you can.
The Sphinx helps get back the natural curve of the spine which gets bent out of shape when we slouch for long periods of time.
Downward Facing Dog
This pose helps not only your back but it also helps stretch and strengthen the hamstrings. Your hamstrings help carry the load of your back as you walk, and weak hamstrings tend to pull the lower back muscles downwards. As such, the back will try and compensate and that is what causes pain.
Imagine your body as the two sides of the rectangle when doing this pose. Your hands must be outstretched with palms flat on the ground and your arms parallel to your shoulders. Your heels must be as close to the ground as possible with your knees straight. Your feet must also be in line with your hips. Your tailbone, not your butt, must be the highest point of the triangle that you have formed with the ground, as your body must be as much as a right angle as possibly can.
Your shoulder will naturally roll outwards and upwards once the Downward Facing Dog is done properly, and you will feel the stretch in multiple areas particularly your lower back and hamstring muscles. Keep this position for at least a minute to fully feel its effects.
Viparita Karani
This is also known as the Legs Up the Wall Pose. This also helps the lower back muscles relax, and you can stay in this position for as long as you want. The Viparita Karani involves lying on the floor with your legs on a wall. All portions of your legs’ backs must be in contact with the wall with your knees straight. Visualize a clock with your head pointing at the nine and your feet pointing at the twelve position. Stretch your arms out and place them on the ground perpendicular to your body, palms pointed towards the sky.
Should this pose prove to be difficult, you can place a rolled up towel or any soft object on your tailbone to relieve the pressure.
Cat/Cow Pose
Unlike the other yoga poses mentioned above, the Cat/Cow Pose requires you to move rather than hold the position. Aim for 1 set of 8 reps, or you can also do this in between poses for a total of 3 sets.
Start the Cat/Cow Pose by getting on your hands and knees, Shoulders, elbows, knees, and feet must be on the same line on either side of the body with everything at right angles. Your body and the ground should be parallel with each other. Your arms and upper legs should be parallel as well. While inhaling, curve your spine downwards without bending your hips and raise your neck and head towards the sky. Exhale and bring your head down while trying to point your back upwards, again without bending.
Try to do each move deliberately and slowly, and time each movement with your breathing. Each inhale and exhale cycle counts as one rep.
The Cat/Cow Pose not only massages your spine, but it can also help improve organ function when done regularly.
The Snake (Sarpasana)
The Snake Pose is one of the best poses that you can do as it helps in toning and stretching the spine while also improving breathing and heart circulation. It can also help in toning the buttocks and legs. Like the Sphinx, you can hold this pose for as long as you are comfortable.
Lie flat on your back and place your hands as close to your butt as possible while keeping your elbows close to your body and your arms straight. Your legs should also be close together with the tops of your feet on the mat. Inhale and slowly lift your upper body from the ground. This includes the head, the shoulders, and chest, although with practice you can lift yourself much higher. Hold your breath and the pose for as long as you can and then exhale slowly while lowering yourself down. Perform the routine for as long as you want and or as long as you feel comfortable.
Top 8 Omega-3 Fish Oil Weight Loss Benefits For Women
For many women out there, losing weight is always a never ending battle. Most have tried all sorts of diet pills, weight loss supplements, exercise regimens, even scary eating plans all to no avail.
Luckily for these women, research have shown that consuming just 2-3 grams of Omega 3 Fish Oil will result in consistent weight loss.
So, here are eight crucial weight loss benefits for women which these affordable and popular Fish Oil pills can bring.
1. Increased Metabolic Rate of The Body
A person’s metabolic rate refers to how much calories are used up on a daily basis from activities such as walking, running, exercising etc .
This means that having a high metabolic rate means burning up more calories and thus losing more weight.
Omega 3 fish oil supplements induces the thyroid gland to allow the body to use up more fat than carbohydrate as body fuel for metabolic activities.
This helps women to shed more pounds, become more active, gain muscle mass and of course, lose more weight. Thus, women who swallow Fish oil capsules are usually a lot more physically active and tend to lose weight a lot easier.
2. Reduces The Incidence And Effects Of Internal Injuries
Because of their physiological makeup and natural features, women are usually more prone to internal inflammations than men.
A prolonged period of internal inflammation in women causes weakening of the immune systems and increased levels of body stress, chronic pain, and depression.
All of these negative issues can trigger increasing weight gain in women. Especially without her being aware.
But Omega 3 Fish Oil with its natural anti-inflammatory properties regulates the body’s inflammatory pathways and processes, especially in the brain.
This inhibitive action reduces the effect of such inflammation and aids easier weight loss in women.
3. Promotes Better Glucose Distribution
In The Body There is a specific reason why diabetes has always linked with obesity in women.
Glucose is regarded as the human body’s fuel of choice for its metabolic activities. It is detected and distributed by insulin, an important hormone.
Obesity usually results in excess blood sugar in the body. Such individuals develop insulin resistance.
Insulin resistance occurs when the insulin produced is no longer receptive enough to remove glucose in the blood. This results in excessive amounts of glucose in the blood, with other key body cells being deprived of this crucial body fuel.
Research has proven that consuming fish oil helps insulin to become more receptive to glucose in the bloodstream and distributes it to key body cells.
Thus the victim feels less hungry, eats less leading to lower weight, gains more energy and gradually gain muscle mass.
4. Increased High Density Lipid (HDL) Levels
High density lipids, commonly referred to as good cholesterol is essential for many of the body’s metabolic activities. In contrast, it’ bad counterpart, the Low density Lipids (LDL) is found in higher levels in obese individuals.
High amounts of LDL is responsible for many obesity –related diseases like clogged arteries, heart attacks and so on.
Omega 3 Fish oil containing DHA and EPA in adequate amounts have been found to lower the production of LDL and Promote HDL Production.
It also results in the production of subcutaneous fat in the vital organs of the body, as well as lowers the risk of obesity-triggered diseases in women.
As far this benefit is concerned, the underlying message is quite clear. If you want to boost your positive cholesterol levels, you might want to speak with your physician about taking fish oil supplements.
5. Delays The Aging Process And Slows Down Muscular Degeneration.
There is a popular saying that a man is as old as he feels but a woman is as old as she looks.
One amazing effect of using fish oil pills to promote gradual weight loss and build muscular mass in women is delayed aging and muscular degeneration.
The effective anti-oxidative properties of DHA in Fish oil makes it an effective weapon to combat premature aging in women.
It has been reported that regular but adequate fish oil intake aided longer youthfulness and an excellent skin tone in women.
6. Raises Energy Levels And Boosts The Effects Of Exercise
For the women who complain of working out frequently but getting little or no visible resultant weight loss, taking a fish oil pill just might change that.
This is because fish oil pills increases the amount of body fat burnt per day.
The active fatty acids stimulate the thyroid gland into letting more fat to be used as fuel during extreme activities such as working out. This in turn promotes more energy production for the exercise activities.
Therefore, body fat is more effective and visible when exercise is combined with fish oil supplement intake.
Stressful workout plans such as abdominal exercises, weightlifting and long distance running become less difficult to perform.
7. Lowers Triglycerides Levels
Formation of triglycerides or lipid in the body is as a result of normal digestive processes. Lipids are stored in the body by fat cells.
Excessive triglyceride levels in the body triggered by consuming too many unhealthy food items leads to increased risk of obesity- linked diseases like heart disease and diabetes.
Omega 3 Fish oil has been proven to reduce triglyceride molecule production and storage in the fat cells of the body. This of course inhibits excess weight gain.
8. Age–Related Natural Changes
Other natural changes reportedly prolonged by Omega3 fish oil intake in women include…
• Improves facial skin appearance and promotes good, healthy eyesight. • Lowers the risk of osteoporosis disease • Reduces the incidence of hair loss. • Lowers the risk of hypertension and its attendant diseases. • Improves the heart rate by lowering blood cholesterol levels and preventing destructive plaque formation. • Helps to reduce stress, anxiety attacks and promotes self confidence.
Only Omega3 fish oil pills containing minimum of 750mg of EPA and DHA is regarded as quality supplements.
Natural fish oil sources include deep sea fish like tuna, mackerel, herring, salmon, oils like canola seed oil and nuts like walnuts.
As a side note, remember to consult your personal physician extensively before going on to add fish oil supplements to your eating plans.
Yoga vs. Walking (Which is better for weight loss?)
Wondering why those stubborn pounds refuse to drop, in spite of you taking a walk everyday? Well, although walking can help you burn some calories, it is of no use if you simply stroll down the park or walk slowly. It only is effective when your walking is vigorous and you continue to do it patiently for a long period of time.
Yoga, on the other hand, has been highly recommended for weight loss. But wait, if you think that all those contorted yoga positions are going to work like magic to help you shred all that extra fat, you might be mistaken. Sure it can help you control your cravings for junk food, and make those muscles more flexible, because yoga is known to work wonders on the mind, body and soul. This connection between the mind, body and soul make you become more aware of what you are eating on a daily basis. It does take some practice to get there, so don’t expect to see immediate results. But with extended practice, you’ll see a difference for sure.
Less physical activities, overrating/ unhealthy eating and stress are what contribute to weight gain. Yoga certainly can be relied upon to give you a good workout, control your food cravings and keep your mind relaxed and stress free. There are a few asanas or poses that are designed for weight loss, like the Vajra Asana, Bhujangasana, Gomukha Asana and the Vakra Asana.
Why choose yoga?
Walking is merely a physical activity. It mostly works on your lower body, like the hips, thighs and legs. Besides, walking contributes very little or nothing to help you gain flexibility. Yoga is more than just a physical activity. It focuses on your total well-being, and works excellently in toning the body, so if you’re looking to get that hourglass figure, yoga can be your best friend.
You can practice yoga at any age. Yes, that’s correct! If you’re cautious about the type of yoga you do and work within your abilities, then age is not a barrier. In fact, yoga helps you age gracefully, as it increases stamina and flexibility.
With no specialised equipments required to practice yoga, it is a great workout routine that can be practiced anywhere. The breathing practices in yoga helps to clean and rejuvenate your internal organs which make them function better. It also increases your metabolism and heart rate.
An hour of walking is said to burn around 230 calories, while an hour of yoga burns 320 calories.
Although yoga on its own does not aid weight loss, practising some aspects of it can improve your results. Surya Namaskar,is one such practice. Power Yoga is another effective way to loose weight.
Surya Namaskar
Surya Namaskar literally translates to “Salute to the Sun”. It comprises of twelve asanas, all of which target different parts of your body, like the back, abs, legs, arms, etc.
Doing 10-11 sets of Surya Namaskar everyday is sure to get you some amazing results. You may start with 5 sets per day to begin with, and gradually pick up momentum. Whatever you do, you do not want to overwork those muscles, so remember to take it slow.
Power Yoga
This is a style of yoga that is much more vigorous, and focus on fitness. So if you’re serious about getting rid of those stubborn pounds, Power Yoga is the way to go!
A good session of it is sure to leave you gasping for breath. As the name suggests, it is a high energy, intense form of yoga that involves a lot of jumping, turning and twisting.
Traditional yoga is diverse and not all the asanas aid weight loss, although it tones the body. It has more to do with relaxing the mind, overall well-being, increasing flexibility, and boosts metabolism. So if weight loss is your goal, you should opt for Power Yoga, as it’s structured to make your body loose fat. Power yoga uses traditional yoga and combines it with some modern exercise routine in order to maintain body fitness.
So if you decide to take up Power Yoga, you can expect to see these results:
1. Increased metabolism
2. Burn a good amount of calories
3. Build stamina, strength and flexibility
4. Reduces muscle tension
5. Reduces stress
6. Body toning
7. Improved blood circulation
It can also help build muscles and shed some water weight through sweating. Combining Power Yoga with weight lifting and cardio throughout the week, can work very well in getting you desired results and reach your weight goals.
Tips while practicing yoga for weight loss
1. Find yourself a good yoga instructor who has good knowledge in the subject and is well experienced.
2. Understand your body’s abilities and choose poses that you are capable of performing considering your age and current fitness level.
3. Give your body time to get used to the asanas. You may not be comfortable doing the asanas at first, so take it slow.
4. Take rest at regular intervals of time to avoid working yourself into exhaustion.
5. Attend your sessions religiously without missing them. Consistently is key.
6. Combine yoga with a well balanced, healthy diet for maximum results.
Don’t neglect your diet
How many people do you know that do super intensive physical activities, but still end up loosing no weight? Be honest. And why do you think that is? Yes, you guessed it. They have no control over their diet. You may spent hours at the gym, doing brisk walks or take high intensity power yoga sessions, but if you don’t eat healthy, you’ll be throwing away all that hard work right off the window.
When it comes to weight loss, it is 70% about your diet and 30% of your exercise that gives you effective results. So do your self a favour and keep your mind off of that pizza for a bit.
Conclusion
In comparison to walking, yoga wins the battle in helping weight loss. Practice Surya Namaskar regularly to boost metabolism and drop some pounds. Power Yoga is a style of yours that is designed
for fitness and health. Practice the same and following a well balanced diet is sure to help you loose weight and give you a beautiful body, making you look younger and more radiant. If you choose walking instead, just remember to take a brisk walk, as strolling will get you nowhere besides just few blocks down the road. Don’t overdo it to avoid injuries and burn outs.
Lemons are widely known to be one of the best fruits humans can consume, likewise it´s one of the most popular all around the globe. If we use a timeline, it goes back to ancient India and ancient China where this fruit was used as an ingredient of many home remedies. Even though nobody knows exactly where this tree came from; fortunately, we have preserved and spread this tree to the present days and we still have all the benefits of this amazing fruit has to offer. However, we still have to learn some of its magical properties. Water is the universal solvent, it´s capable of dissolving different substances and one of the most popular drinks throughout history has been lemon water. But why has this drink survived for centuries despite its sour flavor? Why people see it as a must in our daily diet? Why so many people suggest to drink it in different times of the day?
Well the truth is lemon water helps us to improve our health even just by drinking a single glass of it every day. If you do this, you will soon notice how your body´s functions improve. Here are some of the benefits you can get by drinking lemon water:
1. It boosts the immune system.
This is something you have probably heard about before. One of the most important vitamins that helps our immune system is vitamin C; lemons contain more than 41% of vitamin C. This is a gift from nature itself. Many nutritionists have claimed that 3 glasses of lemon water is enough to provide the body with the daily amount of vitamin C it requires. In fact, one of the reasons people drink a glass of lemon water in the early morning it´s because of it; the body absorbs better vitamin C during the early morning, especially after 12 or more hours of fastening. According to Doctor Dolores Silvestre, it also helps to fight some kind of cancer and it helps to inhibit neuroinflammation. It´s also known to work against flues, colds and sore throats.
2. It Burns Fat.
Lemons is one of the fruits that contains the highest amount of citric acid; an acid that is necessary for our body, but what does it work for? Well, citric acid is an antioxidant; it helps to burn fat. Some people drink lemon water while exercising in the morning as it helps to regulate and to get a high/fast metabolism; therefore, the fat burning process is considered to be a morning ritual for those who want to lose weight.
As citric acid works as an antioxidant, it helps to prevent aging, wrinkles and skin conditions and even to prevent Alzheimer or even Parkinson.
3. It helps digestion.
One of the reasons we are able to process food it´s because our stomach is full of acid. Without the gastric acids, we wouldn´t be able to process all the delicious food we eat every day.
The citric acid found in lemons is extremely useful for our body and it works just fine with the gastric acids, making the digestion process easier. Some studies have claimed that drinking lemon water after 7:00 pm may harm your stomach and cause gastric problems. As it is a diet complement the intake should be moderate
4. It helps blood pressure.
Another important element found in lemons is potassium. Without this mineral our body would work so well, because it helps the muscle tissue and transports nutrients and things we don´t need out of our body. In ancient China, warm water and lemon was used in the early mornings to treat blood pressure. It stimulates the Central Nervous System,
5. It helps your kidneys and maintains pH balance
Water lemon helps to prevent those painful kidney stones in those with deficit of urinary citrate. Citrate is one of the components of citric acid, and believe it or not, it makes urine less acidic. Drinking lemon water reduced the acidity in our body and make it alkaline, which is the kind of food and drinks our body needs to keep working properly.
Water lemon also helps with dehydration, as lemon is too sour to drink it by itself, you must pour some water in it, and there you go really simple, isn´t it?
It is believed that lemon helps to improve the blood stream and it works as a depurative that means it helps to cleanse your body.
As a natural diuretic, lemons can help you to urinate more so, it improves the renal function
6. Improves Cardiovascular health
This one of the underrated aspects of this miraculous fruit. Heart diseases seem to be increasing every year in the United States due to our terrible diet and stressful way of life. This fruit is one of the possible answers to this terrible situation that has taken so many lives, if we just spend a little more on research and give it a chance we might find amazing results.
Remember that his plant has antioxidants, right? Well, as antioxidants can take down the negative levels of toxins, potassium reduces mental stress and it helps to relax the heart muscles. That´s why it´s never a bad idea to drink a glass of water lemon every day.
7. It´s an antibacterial Agent.
One of the benefits you can obtain if you drink lemon water every day is that you will start healing faster over an influenza and fevers. It also helps against bacterial infections in the throat and it also promotes oral health.
Many people don´t know this but, whenever you want your gum to stop bleeding or if you want to get rid of bad breath, drinking lemon water is the perfect solution.
So, we have used water lemon for centuries and we have given to it many uses. It seems to be that this fruit may also be considered an important medicine, despite the fact it is not as strong as what we may call a “real medicine”, it has an important role in our daily diet and in our health. It keeps us hydrated, cleanses our body, contains important amounts of vitamin C, helps us to heal infections in our throat, help us to improve our skin and our hair conditions, it is delicious, and hopefully, sooner or later, it might help us to fight heart diseases.
It doesn´t really matter if you drink it in the morning or in the afternoon; as long you as you drink it wisely every day, you will surely see the benefits and be thankful about it.
With so much information (and misinformation), in the world today when it comes to women’s weight loss, its hard to know what a fad is, from what is the real. Weight loss can be hard, and it’s made even harder when you don’t know what advice to follow.
Lucky for you, we have compiled the top 8 weight loss tips for women, whether you’re just starting out on your weight loss journey, or if you’re feeling stuck somewhere in-between, this article is for you. Read on to
find out the top 8 fast weight loss tips for women.
1) There Is No Quick Fix
As much as you want to get those unwanted kilos of right now, it is better to adopt a longer-term outlook on your health and wellness goals. There is no point losing a significant amount of weight through a fad diet, only to put right back on afterward. There is a healthy amount of weight to lose in a week, and it has a limit. 500g to a kilo a week is considered within the healthy bounds of weight loss.
This may not sound like a lot if you are just starting out, but you would be surprised at how much weight you can lose over a year at this rate, not to mention you will be a lot more likely to sustain it. The best way
for you to lose a healthy amount of weight fast, in most cases, is to lose it a little bit slower, but more consistently over the long run.
2) Set a Plan
Building on from the last point, stressing consistency is integral if you want to lose weight fast. Get yourself a diary or write up an exercise plan for you to follow throughout the week.
This ensures you know how much exercise you are doing each week, so if you hit a weight loss plateau, you might be able to start scheduling in an extra session or two (within moderation) to help get over it. Don’t
forget to also schedule in the occasional treat dinner with friends and family to reward yourself throughout the way.
3) Metabolism Is your Best Friend Not your Worst Enemy
Many of you reading this might already have a negative perception of your own metabolism. Blaming it for your lackluster weight loss efforts in the past or seeing it as the reason why you are carrying extra weight in all those unwanted areas. Well, its time we break this perception, and start loving our own metabolisms, as it truly is your best friend when it comes to losing weight. Start thinking of it as a reward system for exercising and eating healthy.
When you start training more often, your metabolism naturally speeds up, as a result, helping you burn more calories throughout the day when you aren’t even exercising.
4) Calories in Calories Out
Knowing how many calories you are eating in a day is not an easy feat. But it is important to have a rough idea of how many you are consuming throughout the day. Put rather simply, eating fewer calories, will result in you losing more weight, but eating too few calories can sometimes end in the opposite.
Lowering your calories too quickly can have a negative effect on your weight loss efforts, this is because your body starts to assume it is dying from starvation (which it essentially is) and regulates your hormones
to slow your metabolism to stop you this. This makes it pretty darn hard to lose any more fat. A good place to start is eating 250-500 calories less than you are currently eating, any more and you risk messing up your
metabolism.
5) De-Toxify
Obviously eating less food directly leads to weight loss, but have you considered what kind of foods you are eating? Eating alkaline and nutrient-rich food is another piece in the puzzle of losing weight fast.
Foods with high micronutrient content and high fiber levels will not only make you feel better, but they will also help with reducing how hungry you are, often making you feel more satisfied after a meal. Make sure to head over to the USDA website [https://www.choosemyplate.gov/nutrition-nutrient-density] for more
information about what kinds of healthy foods you should be including in your diet.
6) Limit Alcohol
All this talk of food, but we can’t forget the silent culprit at play here, alcohol. Alcohol consumption is another reason why you may be struggling to lose weight. Make sure you don’t forget that alcohol has
calories in it as well, sometimes quite a lot in the case of sugary spirits and beer.
Try and cut out your overall alcohol consumption throughout the week, or at least limit it. For many of us, alcohol is a big contributor to why we struggle to lose weight, hence why it couldn’t be left out of this list.
7) Start an Exercise Regime
I know you have heard it many times before, but it’s important to start exercising. Making regular exercise a
part of your routine will allow you to burn extra calories and more importantly, build some extra muscle, which in turn, will speed up your metabolism making the whole process a lot easier.
Try working out with a friend doing something you both enjoy, maybe take up yoga or a fun exercise class so it’s not such a drag to get it done. Also, make sure to implement some light resistance training at least a
few times a week to make sure you speed up that metabolism.
8) Don’t Go Overboard
Losing weight may be very important to you, but make sure you don’t go overboard in the process. If you start to feel the symptoms of overtraining (lethargy, struggle sleeping, weakness, stress), don’t feel guilty to take some much-needed rest, your body may need it.
Overtraining, much like undereating will be counterproductive in the long run. If you start getting sick more often, and not being able to give 100% when you are training it will set you back in your weight loss efforts, as well as not being healthy for your physical and mental health.
Remember….
Make sure you implement these 8 tips on your weight loss journey but also remember that any weight loss regime should fit with your lifestyle and add to it, not take away from it. In order to lose weight and keep it
off, your healthy exercise and dietary efforts must be something you can keep up with in the long run, if they aren’t, you might need to step back and reconsider your plan.
Nobody wants to be fat and it also diminishes your self-confidence. Not only that, but obesity is one of the leading causes of death all over the world. Complications due to excess weight can lead to cardiovascular disease, high blood pressure, diabetes, and some forms of cancers. Of course, with the busy lives that we have today, going to the gym for two to three hours is not practical, especially after a demanding day at work. Still, there are some things that you can do to keep your weight down and, if ever, trim off excess fat one pound at a time.
With that, here are our 7 home remedies for weight loss and obesity.
Drinking Water
Water does not contain any calories, can help in removing toxins from the body, and it also helps in suppressing the appetite. Most of the time, hunger pangs that are help can be satisfied simply by drinking a glass of water. Plain water is also recommended as compared to sugary drinks like juices, sodas, or energy drinks as these contain lots of sugar or alternatives that are just as fattening.
You can spritz up your water intake by adding lemon for every liter, or you can drink it with green or black tea. Doing these will also double the benefits as they help in speeding up the metabolism.
Staying Active
You do not need to go to the gym in order to lose weight, but you do need to move around a bit. Doctors recommend at least 30 minutes of light activity a day, although extending it to 45 minutes to an hour will definitely help you shed more pounds. This can be done easily at home by walking the dog, cleaning up around the house, climbing up and down the stairs, or even moving furniture around.
Most smartphones now have built-in pedometers that can monitor your activity. Aim for 8,000 to 10,000 steps per day in order to see results.
Cook Your Own Meals
Opt to cook at home rather than to get take out or dine at fast food joints. Not only do restaurants and other food establishments serve large portions of food, but most of them are also filled with products that can hinder your weight loss goals. Cook meals that minimize the use of sugar, flour, salt, and unhealthy oils like butter and vegetable oil.
Instead, use olive or coconut oil, unprocessed meats, and other foods that are as close to the original source as possible. The less sodium, sugars, and additives in your food, the less toll it would have on your body. Cooking with cinnamon, chili peppers, fiber-rich foods like oats, and vegetables as they help in fat burning and digestion as well.
Watch What You Eat
Preparing healthy meals are all well and good, but watching just how much you eat is just as important.
Daily portions of carbs, proteins, and fats are necessary in order to control your weight. As a general rule, one cup of carbs such as rice and pasta, half a fist’s worth of proteins, and one tablespoon of fat is optimal along with a fist’s worth of fruits and vegetables.
Also, try to limit snacking by avoiding high-fat foods like fries and those with lots of sugars and additives like corn or potato chips. Carrot sticks, a handful of nuts, or yogurt can be great snack alternatives. Lastly, chew your food slowly before swallowing as this will better aid in digestion.
Try Intermittent Fasting
Intermittent fasting is a type of diet lifestyle that is fast gaining popularity. If done correctly, it can slash your calorie intake by about a third. Intermittent fasting means that a person will not eat for a specific amount period of time, either for 16 hours a day, or 2 full days a week. This type of fasting is easily sustainable as compared to other diets that restrict the type of foods that you eat, and it has been proven to increase your body’s fat burning abilities as well as other short and long term health benefits.
Do Yoga
Yoga and other similar activities such as Pilates are non-invasive, relaxing, and can burn tons of fat within a short amount of time. Yoga is great for those that are not yet in good physical shape, and it also requires very little equipment and room space. Thirty minutes of yoga three times a week can help in improving your general health by burning calories and improving your range of motion. Similarly important is its positive impact on your mental health.
Get Enough Sleep
Sometimes the best solutions are the simplest. Get enough sleep to help your body recuperate from the daily stresses of life. Six to eight hours are recommended to qualify for a good sleep, although excessive sleeping may also negatively affect the body. Having the right amount of sleep every day helps you regulate your body’s hormones which have effects on your appetite. And yes, this includes weekends and holidays, too, so try to make it a daily ritual to sleep and wake at the right times.
With these 7 home remedies for weight loss and obesity, you can be on your way to improve your physical fitness by slowly shedding away those excess pounds. Of course, you can speed up the pace of your weight loss by going to the gym and doing a combination of cardio and resistance training. However, it is important to check if your body is up to an immediate change of routine. Check with your doctor if he can provide you with a fitness program that you can do comfortably and safely.
Being in shape is a requirement in order to live a long and comfortable life. Being fit means that you are less susceptible to many life-threatening diseases, and you would feel and look much better, too. Make it a point to slowly change your lifestyle so that you will be able to reap the benefits of a fit and healthy body.
